Wednesday 7-31-19


Part 1: Strict Gymnastics

A1. Strict muscle ups; accumulate 4 reps AFAP x3; rest as needed
A2. Strict hspu to 2" deficit; 12 for time x3; rest as needed
B1. Ring push ups; 15 reps x3; rest 1 min
B2. Neutral grip strict pull ups; amrap unbroken x3; rest 1 min

Part 2: Light Tester

For time:
100 wall balls
100 foot hs walk
100 foot single arm OH walking lunge 50/35#
100 thrusters 45/35#

Part 3: Cool down

20-30 min easy aerobic cool down
* during this period accumulate some muscle ups on bar and ring and some DB step overs. Select volume of reps based on how you feel from Parts 1/2


SCALED

Part 1: Strict Gymnastics

A. Ring rows with hip extension; 10 reps x3; rest as needed
B. Two arm DB strict press @41x2; 8-10x4; rest 90 sec
C1. Ring push ups; 15 reps x2; rest 1 min
C2. Neutral grip strict pull ups; amrap unbroken x2; rest 1 min

Part 2: Light Tester

For time:
100 wall balls
100 foot single arm OH walking lunge 50/35#
100 thrusters 45/35#
* 15 min cap

Part 3: Cool Down

20-30 min easy aerobic cool down
* during this period accumulate some muscle ups on bar and ring and some DB step overs. Select volume of reps based on how you feel from Parts 1/2


ADDITIONAL SANCTIONAL VOLUME

Part 4: Deadlift Development

A. Deadlift lockouts from knee; 5x5; rest 2 min
B1. Good mornings; 5x5; rest 2 min
B2. Bench press; 5x5; rest 2 min
C1. Barbell hip thrusts; 10-12x3; rest 1 min
C2. Slider hip extension with hamstring curls; 10 reps x3; rest 1 min

Part 5: Deadlift/GHD Tester

For time:
30 GHD sit ups
10 deadlift 375/265#
30 GHD sit ups


Coaches Notes

Part 1:

We're working on continuing to develop strict gymnastics ability. Focus on your body lines, movement quality, bracing, and accumulating the volume with as much precision as possible. If you are unable to perform these movements, consider the scaled version of the workout or lower the number of reps done for A1/A2/B1.

Part 2:

This is sport practice. Move as fast as you can, minimize rest time, and get the best score possible.

Part 3:

It's important to accumulate low intensity training. In the structure of today's work, it is mostly a cool down session. During these low intensity parts of training, try to stay mindful of your positions, breathing, technique, and try to get yourself into a more relaxed state of being after a tough test with a lot of squatting volume.

Part 4

We are trying to drive ability in the deadlift pattern while also challenging repeated spinal flexion/extension that is commonly tested in the sport. The beginning portion of this part of training is strength work and the goal is to maintain a maximal brace and proper pulling mechanics.

Part 5

During the met-con, make sure you prioritize your movement quality to try to minimize the stress on your spine during the GHD's. You worked your hips and back musculature so your body will be a bit pre-fatigued so move fast, but mindfully.